Stephanie's Six Secrets

STEPHANIE'S
SIX

SECRETS

The ultimate playbook to sexy
- from the inside out.

moc.gnihcaocsseheinahpets STEPHANIE'S
SIX SECRETS

The ultimate playbook to sexy
- from the inside out.

BY STEPHANIE HESS 
@stephaniehesscoaching

©2019 Stephanie Hess. All rights reserved.

TABLE OF CONTENTS

4

Intro / About

6

Sexy Brains
Secrets 1 + 2

15

Sexy Body
Secrets 3 + 4

24

Sexy Beauty
Secrets 5 + 6

33

Hacks + Resources

4 moc.gnihcaocsseheinahpets Do you wish you could wave a magic
wand and the most confident you would
appear right before your very eyes? After
years of what felt like having tried
everything under the sun to feel better, I
did.

School teaches us plenty of things, but
not how to feel truly WELL in our mind,
body and soul. Society feeds us distorted,
unrealistic beauty standards and get rich
quick schemes. What remains is the
notion that everything we need to feel
beautiful, worthy, successful or validated
comes from factors outside of us. When
really, the tools lie within.

My mission with this book is to help you
access your own inner magic wand (+
empower your sexy from the inside out).

BUT WAIT A MINUTE ...

Can it really be THAT simple?! Learn some new tips, and a sprinkling of
confidence dust gets me the clients, love relationship, or feeling Beyoncé a
la Sasha Fierce in my own skin??! Not exactly….but I am committed to
teaching you how to make award-winning lemonade with the lemons you
have.  

For many years, I dreaded the warmer months as it meant showing more
skin, which, I never felt comfortable in. I battled an unhealthy relationship
with food that grew to an all-time high while working in Corporate
America. I would dream of feeling confident in my jeans, finding a loving
relationship, and starting a business, but I wasn't sure any of it was ever
really possible.

Inside this playbook are the core practices I uncovered along my journey
to create - or manifest, for the spirit junkies, all I had dreamed of those
years ago…and then some. This is my personal inner-outer transformation
manifesto—packed with rituals, routines and resources with you in mind.

You’ll find out the formula I unlocked, which was a stark contrast to what
the food industry, conventional healthcare and Instagram models are
teaching us. You’ll learn how to take the simplest and smallest step today
to impact your tomorrow, no matter where you are in your journey today
or tomorrow. My big wish is that you’ll feel inspired, motivated or
transformed and use this next level, more confident version of you to
inspire, motivate or transform your part of the world.  ;)

5 moc.gnihcaocsseheinahpets from breakdown to breakthrough ...

Hi, I'm Stephanie,

A Business & Success Coach for mission-driven,
action-taking women.

What I do is what I believe. What I believe is we
can all create epic, iconic lives and businesses
without sacrificing our health, time, and
happiness, in fact—(quite the contrary!)

I believe that we all can and should be playing
the biggest possible game.

I believe that I should be unapologetically me,
and you should be unapologetically you.

I believe that CONFIDENCE is the new sexy.

I’m also multi-passionate, with a background
spanning professional sports, corporate beauty
and hats from business management to PR to
special events. I can geek out in all things
health, personal growth and true crime…yet
underneath that, I love people. I understand
people. And these days, I’m a coach to people
like you. 

If you're reading this,  you've said YES to you.
YES to trying something new or different. YES
to growing. For that, I celebrate you. 

Let's dive in, shall we!?

POWER TIP: THIS GUIDE IS FILLED WITH RITUALS, ROUTINES AND RESOURCES.
YOUR JOB IS TO TAKE WHAT RESONATES FOR YOU AND TRY IT ON. ONE SMALL

STEP, TAKEN DAY AFTER DAY, CREATES LASTING RESULTS.
RESIST THE URGE TO TRY OR DO EVERYTHING!

SEXY
BRAINS

(Secrets 1 + 2)

6 moc.gnihcaocsseheinahpets

"Our only limitations are those
we set up in our own minds." 

-Napoleon Hill

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Sexy Brains Secret 01

Mindset will get you
everywhere or nowhere.

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9 moc.gnihcaocsseheinahpets Sexy Brains Secret 01

In today's world, A LOT of things can cause stress, anxiety and overwhelm. In fact,
think about the last time when you felt one of these emotions ... yesterday? This
morning? That e-mail you received exactly a minute ago?!?

You have a to-do list a mile long, no time to stop and smell the roses and
another $*%# just cut you off in your commute. 

What if there was a way to cultivate a bit more woo saa exactly where you are
right now... and it's 100% within your control?

It all starts with training your brain for success. Part of this is removing the
mindset blocks or 'red lights' that prevent you from moving forward.

When you train your mindset (the thoughts you keep, beliefs you hold) to better
serve you, you can re-write the experience you have in life and create better
results. 

Let's take the above as examples. What if a simple re-frame enabled a different
kind of experience, such as:

I have a to-do list full of things that I GET to do! I'm taking back my day to allow
time for breaks and create more mindfulness in my life.

Wow! That guy must be in a hurry. I hope he gets to where he needs to go. His
action does not become my reaction right here, right now. 

Let's be real. Mindset work requires daily practice and attention .. rewriting years
of programming takes time. The brain isn't a muscle, but behaves like one. This
means, the more you strengthen it, the better it will perform over time! To start,
try this 5-minute RESET exercise today.

01 moc.gnihcaocsseheinahpets Sexy Brains Secret 01

R EVIEW YOUR DAY AND PLAN IN BREAKS - 5-15

MINUTES EVERY 90 MINUTES WHEN POSSIBLE.

E XERCATE: MOVE YOUR BODY + HYDRATE.

S CREEN SHUTDOWN - NO E-MAIL, SCROLLING OR

WEB SURFING.

E NGAGE YOUR BREATH. TAKE 5-10 DEEP BREATHS

IN THROUGH YOUR NOSE AND OUT THROUGH
YOUR MOUTH.

T HINK OF 1 THING YOU'RE GRATEFUL FOR, BIG OR

SMALL, BEFORE TUNING BACK TO YOUR TASK OR
PROJECT.

... IN 90 MINUTES, REPEAT!

"There's no greater gift than to
honor your life's calling. It's why

you were born. And how you
become most truly alive." 

-Oprah Winfrey 

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Sexy Brains Secret 02

Know your WHY.

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31 moc.gnihcaocsseheinahpets Sexy Brains Secret 02

Haven't discovered your WHY (life purpose)?

Don't fret. You're not alone. Nor is there a deadline to this personal inquisition. 

More and more people today are seeking purpose-driven lives, and for good
reasons. After all ... #yolo. 

Did You Know!? Finding your WHY can surface or present itself with a few
simple questions and insightful reflection.

Before we get to that, here are some reasons why knowing your WHY can help
you achieve greater vitality and longevity in life. 

-Your WHY adds deeper meaning to your life
-It allows you to live in alignment with your core values
-It drives fulfillment
-It gives you a greater focus 
-It ensures use of your unique gifts
-It energizes you
-It helps you have a greater impact on the world
-You get more done of what really matters
-It fuels happiness and contentment

What this means for you is a BIG, abundant life!  
Here's how to discover YOUR why.

41 moc.gnihcaocsseheinahpets Sexy Brains Secret 02

FUN FACT:
 In Japan, millions of people have
IKIGAI, a reason to jump out of bed

every morning. 

HOW TO FIND YOUR IKIGAI:
Make 3 lists: your values, things you like

to do, and the things you are good at.
The cross section of the 3 lists is your

ikigai.

FIND YOUR 'WHYDENTITY':
- What do you want to experience in life?
-How do you want to grow and develop yourself?
-How do you want to contribute to the world?

The more clarity you can draw from your
IKIGAI + WHYDENTITY:

the closer to your WHY you'll be!

SEXY
BODY

(Secrets 3 + 4)

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"Being sexy is all about attitude,
not body type.

It's a state of mind." 

-Amisha Patel

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Sexy Body Secret 03

Heal your heart, 
Heal your body.

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81 moc.gnihcaocsseheinahpets Sexy Body Secret 03

LOSE 10 POUNDS IN 10 DAYS.

DRINK APPLE CIDER VINEGAR FOR A WEEK AND YOU'LL ... 

EAT ALL-YOU-CAN-EAT TACOS FOR ALL-THE-ABS ...

The last one ... maybe not so much ... but I'm sure it had you reaching for the google!

This is exactly the challenge plaguing people (especially Western culture) today.

False hopes and fast promises. The single most important promise that most
people haven't uncovered is this:

The physical body is a mirror to what's going on in the mind and soul. 

The first time I ever loved my body was at the age of 31. In my early twenties, I was
exercise-obsessed in an attempt to lose the weight my younger-self had
accumulated. In my late twenties, stress from a corporate job triggered a binge
eating disorder. By 30, as I slowly awakened and leaned in to soul searching, I found
meditation, gratitude journaling, yoga, and plant-based foods. In time, the thing I
always wanted: to love and accept my body, started becoming my reality as I
strengthened these practices.

Moral of the story ...

Our body is a beautiful shell, protecting us from all we have decided to store inside
of it (literally and figuratively). From those extra slices of pizza every week, to the
hurtful disappointment or sadness from childhood that resides deep in your core ... 

Introducing self-care practices and principles is an integral way to promote healing
from the inside out. Often times, these practices allow you to shed old beliefs and
habits, in turn shedding unwanted weight that has served as a protector. Pretty
cool right? Absolutely. But don't be fooled, this takes work. But you can get started
NOW!

The simplest self-care practice you can implement now is a daily affirmation.

Choose one from the next page or create your own, and begin reciting daily! Keep
them on your refrigerator, set as your wallpaper, store them in a journal. 

12 Body Nourishing, Healing Sexy Body Secret 03
Affirmations

91 moc.gnihcaocsseheinahpets 1. Through these words I’m speaking now, I am physically and emotionally
connected to an abundant source of healing.

2. As I begin to focus more on how I can heal, new ideas and inspiration will come
into my life.

3. I welcome all perspectives, because anything can help me uncover new ways
to feel better, live healthier, and love life more.

4. I bow to the practice of being easy on myself. This reverence brings ease into
my body.

5. I’m willing to get as willing as possible to embrace the very parts of me that
need love the most.

6. Each day brings new priorities. I may want to focus on nourishing foods, or
increasing my water intake, or taking a walk in nature, or choosing better-feeling
thoughts. I embrace the message of each day and do my best to answer the calls

from within, telling me what’s best for this season of my life.

7. I welcome all the people, things, events, and circumstances that will help me
heal and grow.

8. I have become a priority in my life. My health and healing matters. I’m worthy
of a life that feels good to live.

9. I am learning to be at peace with who I am now, and I’m excited about who I
can be.

10. Any insecurities I’ve been avoiding and perpetuating, may they be dissolved
little by little each time I face them with a forgiving mindset and a self-
compassionate stance.

11. I’m ready to release the stories in my head and forgive myself for believing
everything my inner critic has ever said. I know there is healing ahead.

12. I’m actively learning to fall in love with taking care of myself.

*AimHappy.com

02 moc.gnihcaocsseheinahpets Sexy Body Secret 03

3-Step Vixen Visualization

Seated somewhere comfortable + quiet,
 close your eyes and visualize the following OR write out in a journal:

1. WHAT DOES SEXY MEAN TO YOU? (CHOOSE ANOTHER WORD IF THIS
DOESN'T FEEL EMPOWERING).

2. WHAT DOES THE SEXIEST YOU DO TODAY?
 WHAT DOES THIS YOU ...
LOOK LIKE? 
SOUND LIKE?
MOVE LIKE?

3. ANCHOR THIS VISUALIZATION IN YOUR MIND. AFFIRM ALL YOU SEE +
HEAR.

... Repeat daily until you manifest your most
confident self!

Sexy Body Secret 04

Exercise less,
Move more.

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22 moc.gnihcaocsseheinahpets Sexy Body Secret 04

I know. You're thinking ... WHAT DID SHE JUST SAY!?

For the record, I am a boutique fitness, Class Pass junkie and clock hours in my
favorite classes each week. If there is a girl who genuinely likes (loves) to work out,
it's me. 

That said, if there is anything I've learned in the past 15 years as an over-exerciser ...
it's that natural movements like walking, picking stuff up and putting them
down, house chores (unless if you're outsourcing - do you, girl), climbing stairs,
etc., are TOTALLY UNDERRATED. 

Plus, consistent sessions of high-intensity (HIIT workouts, which happen to be my
fave), or chronic, medium intensity exercise (45-minute run on the treadmill),
elevate cortisol levels which activates the body's stress response, which can lead to
inflammation (often the root of aging and chronic illness). 

Let me be SUPER DUPER clear.

I'm not suggesting to nix your workouts. Ever ever. The benefits are endless.

Instead, I invite you to consider:

 1) Balancing your high intensity, high impact sessions with activities that can
support/promote healing in the body, i.e.; walk in the park, a swim, yoga
+
2) Experiment with shorter bursts of exercise; 20 vs. 60 minutes on days you
need to be more efficient with your time (check out page 23 for instant boost)

By switching up your intensity levels and routine each week, your body will thank
you ... and you're supporting your longevity in the longterm!

Did You Know!?
In the famous 'Blue Zones' Project, a study on the regions of the world where
people live much longer than average, each community had a shared outlook and
strategy on maintaining physical health: MOVING NATURALLY. Men in Sardinia,
Italy are chopping wood at 102 years old. Women in Okinawa, Japan are sitting
cross-legged on the floor multiple times throughout the day. Talk about GOALS!

32 moc.gnihcaocsseheinahpets Sexy Body Secret 04

THE INSTANT
ENERGY BOOSTER

Stimulate blood flow, promote lymph movement
+ maximize your energy in 5-8 minutes.

Perform these moves ANYWHERE. No weight necessary.

Basic Bodyweight Squat 
Overhead Press with Calf Raise
 (raise your arms, lift heels from the ground

simultaneously)
Arm Raise

(lift both arms to shoulder height, parallel from the
ground and back down)

The No-Jump Jumping Jack
(basic jump jack without the jump)

Perform 3 sets of 10. 

SEXY
BEAUTY

(Secrets 5 + 6)

42 moc.gnihcaocsseheinahpets

"If somebody has beautiful skin, it
invites us to a deeper

understanding of what is going
on inside their body." 

-David Wolfe

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Sexy Beauty Secret 05

A healthy outside
starts on the inside.

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72        moc.gnihcaocsseheinahpets Sexy Beauty Secret 05

I'll take all the sexy pores, pimples, and crow's feet ... said no woman
EVER. (Please introduce me if you know her).

In fact, I don't know a single woman - nor many a men in today's GQ
world - who isn't on a lifelong quest for flawless, glowing skin.

While we have many products, procedures and plants to work toward
a J-Lo glow ... we also live in a hyper-industrialized, synthetic and
processed era where food sources are questionable and wreaking
havoc on our fannies (hey, grandma) and faces. 

As a hormonal teen, I had my share of blackhead battles and pimple-
popping parties. For a few years, a plight with cystic acne had me cozy
with the Dermatologist's office for injection intervention (ouch). In
those years, not once was there a root cause resolution conversation
around my food or lifestyle habits. (This is likely because the
traditional path to M.D, D.O doesn't prioritize/educate on nutrition in
med school). Another topic for another time!

15 years later ... living a dairy, gluten, sugar-free lifestyle as much as
humanly possible ... my skin is healed, clear and looking better than
ever. I also can't not acknowledge the filtered lemon water,
Beautycounter products and plant-based juices + foods I indulge in
heavily on a daily basis!

Are you ready to boost your skin health with the power of food?

Here are the 9 SEXY SKIN FOODS I swear by for healthy, radiant skin. 

 

9 SEXY SKIN FOODS Sexy Beauty Secret 05
Avocado

I aim for 1/2 to a full avocado daily mixed Spinach
in smoothies or salads. Whenever
This versatile green is full of vitamins and
traveling, I pack several in my suitcase! phytonutrients. Start your day with spinach!
Great for blending with powders, fruits, nut
Wild Salmon
butters. 
Always shop wild vs. farm-raised.
Make your own easy Extra Virgin Olive Oil, Blueberries
lemon juice and garlic marinade + bake!
A handful a day, keeps illness at bay!
Walnuts Always buy in season and organic when

Look for RAW nuts. A handful of walnuts possible to limit pesticide exposure.
is a great afternoon pick-me up and
powerful brain booster! Eggs

82 moc.gnihcaocsseheinahpets Apples Look for: cage-free, pastured, + Omega-3.
Pastured ensures the chickens were able to
An apple a day ...  roam free eating their natural foods (plants,
Add some nut butter and sprinkle of
insects). I love to batch prep egg salad
cinnamon for a superfood snack! (avocado, EVOO, lemon juice, spices + herbs)

Dark Chocolate for lunches.

80% cacao or higher is PACKED with Broccoli
health benefits. My go-to after dinner
Broccoli + Broccoli Sprouts offer a wealth of
snack is Alter Eco Super Blackout. nutrition. Eat raw when able, mixed in with

salads, hummus, etc.,

Sexy Beauty Secret 05

You might be thinking, "So I eat these foods and I'll have not a
pore or pimple or problem in sight!??" 

If only it were that easy. For you, it might be - and I hope it is.

The problem is, there is A LOT in today's world that requires
substantial vetting which is alleged to be far from what's really
happening. From chemicals in the foods we eat to the products
we use daily to our 24/7 exposure to screens - our bodies are
working in overtime to effectively manage the toxic load.

Which leads me to the 6th and final secret ... a phenomenon I've
learned over the years that has changed the way I care for my
health - from the inside out. 

92 moc.gnihcaocsseheinahpets

03 moc.gnihcaocsseheinahpets Sexy Beauty Secret 06

A toxic external
lifestyle will sabotage

your inner health.

13 moc.gnihcaocsseheinahpets Sexy Beauty Secret 06

THE 6 BIGGEST MISTAKES SABOTAGING YOUR BEAUTY + HEALTH 

Daily Toxin Exposure From Foods + Personal Care Products
Environmental toxins are not new. This may be why there are 4 different organs in the body

devoted to toxin elimination. But women today are believed to be exposed to 110 different
chemicals each day through makeup and personal care products ALONE. This is even higher

in African American and Latina women. Toxins are chemicals that disrupt the biological
systems of the human body. Cancers, chronic illness, autism and skin irritation have all be
linked to toxin exposure. Through simple lifestyle changes, you can minimize your exposure.

Try eating organic foods, switching to a safer beauty brand like Beautycounter, avoiding
plastic containers and tephlon cookware, using filtered water and natural household cleaning

products. 

Not Eating Enough Fat 
Did you know? One of the most effective paths to fat loss for many women is increasing
HEALTHY fat intake? The average American woman is getting more unhealthy fat in her diet,
a fast track to heart disease and other chronic illness. Aim for getting healthy fats at every

meal when possible.
Think: avocados, chia + hemp seeds, extra virgin olive oil, eggs.

Skipping Daily Sun Protection
1 in 4 Americans will be diagnosed with skin cancer in their lifetime. The sun's rays are getting

stronger, which makes year-round, cloudy day protection, regardless where you live,
necessary. 

Missing Preventative Screenings 
An estimated 90% of millennials are not up to date on core clinical preventative screenings
(annual physical, pap smear, dental cleaning, full body skin cancer exam). Consider this: cars,
like our bodies, depreciate over time. If you have your car inspected and maintained regularly
to correct errors and improve performance, what would hold true in your own 'body shop'?

Excessive Blue Light / Screen Exposure
 In hunter-gatherer days, our ancestors were exposed to blue light from sunlight. NBD. Today,
it is everywhere, most significantly from the screens we spend hours and hours plugged into
each day. Scientists have linked the potential longterm hazard to skin, eye and brain damage.

How can you protect yourself? Schedule 10-15 minute screen breaks every 90 minutes.

Loneliness + Isolation (as the result of #5)
The rise of social media in recent years has created more loneliness in people, especially

young people, than ever before. Where human happiness is often measured by human
connection, this fact is of alarming concern. To curb overuse and possible addiction, take
breaks from social media, daily, weekly, monthly - and make time for what really matters: face

time with friends and family.

23 moc.gnihcaocsseheinahpets Take Action

Curious about the safer beauty mission?
Click here to learn more.

MAYBE ...

You're ready to get involved? 
CLICK HERE!

Hacks + Resources

33 moc.gnihcaocsseheinahpets STEPHANIE'S HACKS GO-TO RESOURCES

-2 minute COLD showers before bedtime -Click for a copy of The Never List™ - 1,500
to destress + promote restful, deep sleep ingredients to watch out for in your personal

-8-10 minute morning meditations using care + cosmetics products
the Omvana App to set the tone for a
joyful day -RITUAL's daily- single, reinvented
multivitamin. Everything you need in 1
-Maintaining an attitude of gratitude.
Each morning, think of + write down 5 vitamin, nothing more, nothing less.

things you're grateful for.  -Daily podcasts to stay inspired: Oprah's
Super Soul Conversations, Mindvalley, Ted
-Put an essential oil diffuser in your office
 or workspace to keep you energized or Talks Daily, How It Is  

relaxed -Clean eating for everyday energy, clarity +
health. Get my sample meal plan here.
-Salt Caves / Salt Therapy to destress,
improve allergy + sinus conditions and -How to Live a Long & Happy Life -
click to watch 
reduce inflammation in the body
-Daily mindfulness walks / time in NATURE
-A steps tracker to ensure 8,000-10,000 ...our biggest (and most priceless) resource
per day to keep low back pain at bay.
of all!
-Promoting a healthy brain lifestyle +
learning how to reduce one's risk to -Understand your ancestry, traits + genetics
Alzheimer's Disease (RIP Mommom). so you can take a proactive stance on
optimizing your longevity.  
Shop the life changing book here Click to explore

-Daily intermittent fasting (8PM to 11AM) -Brené Brown's Ted Talk on vulnerability.
to reset and feel my best. Have a listen here 

-Radiant, clear + hydrated skin with -Click to take the free Blue Zones True
Beautycounter. Vitality Test for personalized

Click to explore + shop recommendations to help you live longer
and better.  
-Staying hydrated by drinking half my
bodyweight in water everyday. -Wellness Fx to understand your health
i.e; 150lb woman = 75oz like never before.
Click to learn more

DISCLAIMER

This ebook is an informational resource for people seeking a healthier lifestyle in
mind, body and soul, referenced therein as 'body', 'brains', and 'beauty.' The
information contained in this ebook is based on the personal experiences of
Stephanie Hess in hopes of inspiring and supporting her readers. Stephanie Hess
is a Health Coach Institute Certified Holistic Health Coach, not a licensed medical
doctor, nutrition or dietician. 

Stephanie Hess, as the creator of this ebook, assumes no responsibility or liability
for any consequence resulting from any action or inaction you take based on
information found within this ebook. 

The information is this ebook should not be interpreted as medical advice. Please
always consult with a medical professional regarding any and all changes to
lifestyle. 

PHOTO CREDITS

Stock Images Courtesy of StockSnap.io

All photos of Stephanie Hess: Dave Saffran, Dave Saffran Photography 

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